Beginner Four-Direction Hip Opener
Move the hips front to back, through rotation, and side to side with six simple timed mobility sequences.
ORIGINAL VIDEO
How To Stretch Tight Hips - 7-Minute Hip Opener Routine For Beginners
The source description names four mobility sequences. Complete English captions verify the six bilateral steps, one-minute blocks, 10-second holds, range modifications, and educational disclaimer.
Original video: Tone and Tighten · YouTube↗PLAN STEPS
Follow in order
Each step shows the movement, dose, and estimated time. Complete demonstrations, phase pacing, and detailed guidance remain in the app.
- 01Right Hip-Flexor and Left Glute Flowabout 1 min
With the right knee down, alternate a right hip-flexor stretch and a left glute/adductor fold every ten seconds.
- 02Left Hip-Flexor and Right Glute Flowabout 1 min
With the left knee down, alternate a left hip-flexor stretch and a right glute/adductor fold every ten seconds.
- 03Alternating Hip-Rotation Windshield Wipersabout 1 min
Sit with feet wide and slowly windshield-wiper both knees side to side, pausing briefly at each end.
- 04Left-Facing 90/90 Rotation Flowabout 1 min
In left-facing 90/90, alternate a fold over the left shin and an open rotation toward the right knee.
- 05Right-Facing 90/90 Rotation Flowabout 1 min
Switch to right-facing 90/90 and alternate a fold over the right shin with an open rotation left.
- 06Alternating Adductor Side Lungesabout 1 min
Stand wide and shift between side lunges, holding each adductor stretch for five to ten seconds.
If TinyRep is installed, open and preview this plan directly in the app. You can also download the .trp file for manual import.
SAFETY
Choose comfort and control first
Use knee padding and work only in a relaxed range. The knees do not need to reach the floor in rotation drills. Stop for sharp pain, joint pinching, numbness, or tingling; this routine is general education, not medical treatment.
TinyRep is not a medical device and does not diagnose, treat, or prescribe rehabilitation.